100728

One Legged L-Pull-up!

Wednesday

Warm Up:
2 rounds:
15 air squats
15 kb swings
15 situps
THEN: 10 Minutes of Double Unders like this:
1.2.3.4.5.6.7.8.9.10.9.8.7.6.5.4.3.2.1 (beginners)
(advanced) 5.10.15.20.25.30.25.20.15.10.5
 Do one du then rest. Do two du's then rest. Do 3 du's then rest and so on...if you miss a du in a set, you must complete that set before you move on. Try to complete the ladder within 10 minutes.
Post round to comments.

WOD

"Joshie"
Complete three rounds for time of:
40lb/30lb Dumbbell snatch, 21 reps, right arm
21 L pull-ups
40lb/30lb Dumbbell snatch, 21 reps, left arm
21 L pull-ups

Post time to comments.
These are squat snatches, not power snatches.

One-arm DB snatches test your hip and shoulder flexibility